Author: Gumbo

  • Motto of the Day…WWHD

    A cozy PAX of 4 posted on a warm(ish) and wet(ish) Monday morning at River Run to start their weeks off right.

    YHC will admit, there was a point at about 10 p.m. last night when the cold and cough that is stuck in YHC’s house seemed to settle in to YHC’s chest and YHC was feeling more like chicken noodle than Gumbo and I actually thought about passing the Q to Rosie.  It turns out that Rosie had already hit the fart-sack to prepare mentally for YHC’s beatdown today, so YHC sucked it up and thought…What Would Hardywood Do…thus, today’s workout.  It went a little something like this:

    Mosey a few laps around the parking lot as McRib rolled in hot and gather his gear.

    COP – SSH x20 IC, DQ (Swirly style) x15 IC, Copperhead Squats x10 IC, Imperial Walkers x10 IC, Merkins x10 IC and LBCs (nice and wet) x20 IC.

    Short Mosey to the circle in front of the school for Burp in a Box.  Perform 1 burpee in the first parking space (of 8) and then run a lap around the small bus loop.  Perform 2 burpees in the second parking space and run a lap.  Continue until 8 burpees in the 8th and final parking space.

    Mosey around school to the end larger bus loop for Hardywoods Fantastic Four.  Four exercises (squats, plank jacks, merkins and mountain climbers) and four rounds (round 1= 10 of each, round 2 = 20 of each, round 3 = 30 of each and round 4 = 40 of each).  Run larger bus loop after each round.  Al Gore waiting for the Six (i.e., YHC).

    Partner Chase:

    • Round 1 – down the straight away of the larger bus loop – Partner 1 backwards run; Partner 2 performs 2 burpees and runs forward to catch Partner 1 – flapjack.
    • Round 2 – Partner 1 bear crawl down the straight away, Partner 2 perform 2 burpees and bearcrawl to catch Partner 1, flapjack.

    Boo-ya Merkins and Partner Burpees:  Partner up and perform 10 boo-ya merkins then run the straight away of the bus loop and at the other end perform 10 Partner Burpees.

    Mosey back to the parking lot for multiple rounds of Ring of Fire and a little Mary:

    • ROF Round 1 = PAX holds six inches while taking turns performing 5 4-count flutter kicks
    • ROF Round 2 = repeat round 1
    • ROF Round 3 = plank and 10 merkins
    • 20 Box cutters IC
    • Repeat All 4
    • 20 hello dollies IC
    • 10 merkins IC

    COT – number-rama and name-a-rama and YHC took us out.

    Announcements – Congrats to those who completed the Bear Creek 10-miler.  Thankfully TSB was found safe and sound and all in all it sounded like a good day.  Rosie has a crew heading down next Saturday to Hampton Roads for our last turn to lead.  Well done fellas.

    NMS:

    What would Hardywood do?  Well, only answer that question prior to a beatdown if you want pain.  Ever since I read the Fantastic Four backblast, I wanted to give it a try.  And, I have been looking for an excuse to use the boo-ya merkins and partner burpees.  Today was that opportunity.

    Consider this an open invitation to Hardywood and all of the rest of the PAX to make a trip out to River Run on a Monday to check out this AO.

    Great work this morning gentlemen.  Thanks for joining us Ty Webb – strong work.  A pleasure to lead.

    No more Gumbo for you!

  • Today’s Menu: Ciabattas with Merkins Chasers

    5 regulars and 1 visitor (soon to be a regular) posted on a typical Spring morning…err, wait, it is the freaking last day of November…but it was 60 and raining at SOT.  We carried on anyway.

    YHC was chef for the day and the menu was simple, yet effective: Ciabattas with Merkins chasers.  The goal was to get YHC to his 6,000 merkins goal for the month with 300 merkins today…the rest of the PAX was just along for the Feast.

    The PAX moseyed through the rain to front of the school to find some overhead cover and to be in full-view of the security cameras posted around the front entrance.  The PAX immediately asked for a steady diet of APDs and Monkey-humpers to fill the B-roll footage appropriately, but YHC did not oblige.

    Instead, the ciabattas included (among others) the following exercises, SSHs, LBCs, Jump Squats, Flutter Kicks, Ball Dippers, Freddy Mercuries, Box Cutters and Mountain Climbers.  Each exercise was completed for 8 sets – 20 seconds on, 10 seconds rest.  Then, after each set of exercises, the PAX performed 15 Merkins In Cadence.

    Extra set of Merkins done back at the Flag  for a total of 300 Merkins

    Number-rama, name-a-rama and YHC took us out thanking the good Lord for the end of the Merkin challenge, among other things!

    Discussion ensued about 3rd F opportunities.  DK is going to reach out to The Doorways for another cooking experiment.  We will be sure to get Wilson (aka Chipotle) to clear his calendar for that one.  Honeymoon mentioned that his PAX outside Charlotte has cleaned a soup kitchen before – sounded like a good, low on logistics, idea for the future.

    NMS:

    YHC had two goals in mind – complete 300 Merkins to eclipse 6,000 for the month and not run too much today.  River Run and NoToll took care of my running so far this week.

    The PAX seemed amenable, though the mumblechatter began early when the PAX realized YHC had the Q and Rosie immediately asked YHC how many merkins he needed to complete his challenge.  The answer (300) nearly sent some PAX back to the fartsack.  All persevered though.  YHC had to battle some rookie counting issues induced by McRib’s always entertaining counting, but YHC too persevered.

    Always great to have a visitor.  Thanks for coming out Honeymoon.  We look forward to your permanent move to RVA and for you to be a regular in F3 RVA postings.

    Have a great day men!  Thanks for letting me lead – always a pleasure.

    No  more Gumbo for you.

  • .38 Special at Dogpile

    16 strong and faithful posted to Dogpile for this perfect Fall morning to break free from the tryptophan comas, work off the turkey, stuffing, pie and other excess and to help YHC celebrate his 38th birthday.  It went a little something like this:

    Mosey down the road past the field and to the far circle for COP:

    • SSH x19 IC
    • Arm circles x19 IC forward (10 small; 9 large); then reverse
    • DQs x10 Swirly slo-mo style
    • Imperial walkers x19 IC
    • Merkins x19 IC
    • LBCs x38 IC

    Mosey to the bottom of the hill for what YHC called .38 Special.  4 rounds of partner exercises.  Partner 1 performs exercise at bottom of the hill while Partner 2 runs up the hill to touch the curb of the circle and back.  Plank-o-rama between rounds to wait for the six and stay together. Exercises were:

    • Burpees x38
    • Jump Squats x76
    • Merkins x114
    • Box cutters x152

    Mosey down and around the back of Dogpile to the base of pipeline hill.  Pause under the street light for a Swirly-type “10-count” – Merkins x19 IC and Flutter Kicks x19 IC.

    Mosey past the Pump House and up to the bridge for .38 special bridge-style. Start at the first lamp-post and perform 2 burpees at each lamp-post all the way across the bridge for 19 lamp-posts.  At 19th lamp-post perform 2 burpees and 2 merkins then return to the beginning of the bridge performing 2 merkins at each lamp-post.  Plank up and Al Gore waiting for the six.

    Mosey to brick house for 38 donkey-kicks.

    Mosey back to the SF and perform 10 Merkins OYO.

    COT – Number-rama; name-a-rama and YHC took us out.

    NMS:

    What a great morning to join my F3 brothers for a beatdown to get the blood flowing, feel alive and get stronger.  As I said in my prayer, I am so thankful for all the many blessings the good Lord has given me, including bringing me (through Rosie’s headlocking) into the F3RVA family.  It truly inspires me to be a better man every day, and not just physically. My outlook on everything has changed.  I feel better about myself than I have in a long time.  I attack every challenge with renewed confidence.  I handle my stress by looking forward to working out each morning and enjoying the fellowship with all of you. And, I am more patient and focused on enjoying every minute with my kids.  It is all about perspective and F3 has changed my perspective tremendously in just 9 months.  Thank you all!  I am grateful.

    Enjoy the rest of your holiday weekend.  I hope you are able to spend time with friends and family and enjoy doing what you love this weekend.  I know I will.

    Continue to attack and own every day as men of F3 RVA!

    No more Gumbo for you!

  • Next Exercise….The Merkin!

    17 gloom regulars posted on this beautiful Thursday morning where the weather was almost 70 and Sunny and the chorus of the day was:  Next Exercise….The Merkin – much to Swirly’s delight!  The PAX caught on quickly.

    Mosey to the fields for COP:

    1. SSH x20 IC
    2. Merkins x10 IC
    3. Don Quioxtes x10 IC — super slow-mo
    4. Merkins x10 IC
    5. Copperhead Squats x10 IC
    6. Merkins x10 IC
    7. LBCs x20 IC
    8. Merkins x10 IC
    9. Box Cutters x10 IC
    10. Merkins x10 IC

    A cool 100 Merkins for COP.

    Mosey to the far end-line of fields and count off into 3 groups for The Suck Relay

    1 Runner and 5 exercise stations:

    • Merkins or Mountain Climbers — PAX choice after round 1
    • Flutter Kicks
    • Jump Squats
    • Freddy Mercuries
    • Burpees

    Runner sprints to far end-line and back.  PAX perform AMRAP of designated exercise at your station until the runner gets back, then bear-crawl forward to the next station.  Burpee man becomes the runner.

    Repeat for 3 total rounds, with an F3-style intermission after Round 2 that included plank-o-rama and SSH x20 IC.

    Jacob’s Ladder:

    PAX lined up along the cones facing the North soccer goal.  Perform 1 merkin; run to mid-point and perform 1 Burpee; continue to goal-line and perform 2 Merkins, then back to mid-point for 2 Burpees.  Continue up to 7 Burpees.

    Al Gore for the six and then Mosey (briskly) back to the flag for some Ring of Fire, Dolly, Rosalita and Superman.

    Number-rama, Name-a-rama and COT with a wonderful, stank ball of man as YHC took us out.

    Announcements:

    • Clown car heading down to Hampton Roads this weekend – Swirly, TYA, Bleeder and others; Hardywood has 11/26; Rosie has 12/10 — Continue to Headlock and jump in a clown car if you can one Saturday.
    • 2.0 Friendly workout this Saturday at Gridiron – Honeydo has the Q.
    • Order your RVA shirts on MudGear now.
    • Special 1-hour Thanksgiving workout at Mary Munford – 0530 – 0630

    NMS:

    The gloom has really set in for November with darkness and cold in abundance.  Sometimes it feels like the gloom outside takes over and stress becomes overwhelming in these dark days (the Dark Ages as we called them at VMI).

    But, the men of F3 RVA break free from that dark hold every morning with an intense desire to be better, do better and get better each and every day.  Keep bringing it 100% gentlemen and let’s keep pushing each other and picking each other up.  It is inspiring to be a part of this group.  I am immensely thankful for you all!

    A pleasure to lead as always, thank you.

    No more Gumbo for you…

  • Flatline Comes Alive at NoToll

    On behalf of Flatline….

    Foggy morning for the 12 men at No Toll, and Flatline has the VQ

     1 warm up lap around fields with a little stage fright to start but work out commenced:

    • SSHx 30,
    • Imperial Walkers X 25,
    • Don Quixote X 20,
    • Arm Circles-Forward X 15, Backwards X 15,
    • Merkins X 10.

     On to the Pavilion for Evolution 1:

    Partner up – Partner 1 bear crawl across the field, Partner 2 complete 20 LBC then sprint to catch Partner 1 and flapjack.  Continue across field and back

    Round 2 with your partner same drill but with 10 Burpees and Crab Walks.

     To the bleachers for Evolution 2:

    Partner up for 3 sets of run and exercise:

    • Partner 1 perform Dips AMRAP while Partner 2 runs across the field and back – flapjack.
    • Same – with Imperial Walkers as the exercise
    • Same – with Merkins as the exercise 

    Mosey to the basketball court for Evolution 3:

    Partner up-Suicides:

    • Round 1 – partner squats while partner runs traditional suicides, switch
    • Round 2 – Merkins and Side to side suicides
    • Round 3 – Backward suicides and APDs

     Ring of Fire-Diamond merkins x10 and with 2 minutes left…. X 20 LBC, X 10  Burpees.

    NMS:

    Thank you for following my Q! Awesome way to start my Tuesday mornings!!

    God Bless-Flatline

     

  • Election Day Triple Header

    10 strong men escaped the warmth of the fartsack on this beautiful and chilly election morning to attack NoToll with reckless abandon.  DK and Rosie doubled back to the parking lot to pick up some LIFO folks (Flashdance, Mr. Roper and Flipper).  The rest of PAX held various Al Gore poses to start the burn for the day.  Once the PAX was all accounted for we completed 25 SSHs IC and were off for the day.

    Mosey to the Pavilion for a triple-header that went something like this:

    Game 1:

    • Inning 1 – Run a lap, then complete 10 merkins, 10 box jumps (or step-ups if you are YHC and you wipe out on the first box jump) and 10 2-count flutter kicks.  Al Gore for the six.
    • Inning 2 – Sprint to far sideline and back, then complete10 merkins, 10 box jumps and 10 2-count flutter kicks.  Al Gore for the six.
    • Inning 3 – 25 SSHs IC, 15 merkins, 15 box jumps and 15 2-count flutter kicks.  Al Gore for the six.
    • Inning 4 – Run a lap, 15 merkins, 15 box jumps and 15 2-count flutter kicks.  Al Gore for the six.
    • Inning 5 – Sprint to far sideline and back, 20 merkins, 20 box jumps and 20 2-count flutter kicks.  Al Gore for the six.
    • Inning 6 – 25 SSHs IC, 20 merkins, 20 box jumps and 20 2-count flutter kicks.  Al Gore for the six.

    Complete 5 Merkins IC for an even 100 merkins

    Game 2:

    • Inning 1 – Sprint to far sideline and back, then complete 10 merkins, 10 Monkey Humpers and 10 LBCs.  Al Gore for the six.
    • Inning 2 – 10 SSHs IC, then complete10 merkins, 10 Monkey Humpers and 10 LBCs.  Al Gore for the six.
    • Inning 3 – Sprint to far sideline and back, 15 merkins, 15 Monkey Humpers and 15 LBCs.  Al Gore for the six.
    • Inning 4 – 15 SSHs IC, 15 merkins, 15 Monkey Humpers and 15 LBCs.  Al Gore for the six.
    • Inning 5 – Sprint to far sideline and back, 20 merkins, 20 Monkey Humpers and 20 LBCs.  Al Gore for the six.
    • Inning 6 – 20 SSHs IC, 20 merkins, 20 Monkey Humpers and 20 LBCs.  Al Gore for the six.

    Complete 5 Merkins IC for an even 200 merkins

    Game 3 (a defensive struggle – aka no “runs”):

    • Inning 1 – 10 SSHs, then complete 10 merkins, 10 Squat Jumps and 10 2-ct Freddy Mercuries.  Al Gore for the six.
    • Inning 2 – no “offence, then complete10 merkins, 10 Squat Jumps and 10 2-ct Freddy Mercuries. Al Gore for the six.
    • Inning 3 – no “offence”, 15 merkins, 15 Squat Jumps and 10 2-ct Freddy Mercuries. Al Gore for the six.
    • Inning 4 – no “offence”, 15 merkins, 15 Squat Jumps and 10 2-ct Freddy Mercuries..  Al Gore for the six.

    Total merkins for those that did merkins each inning = 250. Some PAX not participating in the merkin challenge modified to do dips or other exercises instead of merkins.

    Mosey briskly back to the flag for COT, number-rama, name-a-rama and YHC took us out.

    NMS:

    YHC spent 7 hours at the baseball field this weekend watching his 2.0 play a triple-header.  Those boys were spent in game three but the left it all out on the field for a great  end to their Fall season, so YHC wanted to put the PAX through a triple-header of our own F3 style.  We had to play a rain-shortened Game 3, but I think we can make it through another time and get to the full 300 merkins that YHC had planned…another time!

    Strong work by the PAX this morning.  A lot of mumble chatter after initial instructions were given.  Note to YHC – dispense directions only as needed, the PAX’s attention span at 0 dark 30 is limited….live and learn.

    Thanks for letting me step out and lead this morning.  Always a pleasure.

    No more Gumbo for you…

     

  • Happy Hallow-Suck…

    6 stalwarts posted to the Swamp at River Run to push themselves on a fantastic Halloween morning, and it went a little something like this:

    Daily mile – The PAX headed out for the last October daily mile with a run to the track at the football field and a 2 laps around the tract.  It was more than a mosey, as YHC’s watch clocked us at just over a 9 minute mile – way to push it men.

    Circle up in the endzone for COP:

    • Imperial Walkers x10 IC
    • SSH x 31 IC (see what I did there?)
    • Copper head squats x10 IC
    • LBCs x31 IC
    • Hillbillies x10 IC
    • Flutter kicks x10 IC

    Line up for three rounds of the modified Suck:

    • PAX 1 on the goal-line – AMRAP LBCs
    • PAX 2 on the 5 yard line – AMRAP SSHs
    • PAX 3 on the 10 yard line – AMRAP Freddy Mercuries
    • PAX 4 on the 15 yard line – AMRAP jump squats
    • PAX 5 on the 20 yard line – AMRAP APDs
    • PAX 6 = Rabbit — sprint to far goal-line and back (round 3 to the 50 yard line and back)
    • When rabbit returns to the goal-line each PAX member bear crawls to the next station and the PAX member on the 20 yard line becomes the rabbit

    Mosey to the poles at the end of the parking lot for a good round of pole-smoker Indian Run with PAX holding 6 inches and completing 10 pole smokers when it is your turn then running to the end.

    Bear crawl up the hill and run back to the shovel flag for Mary.

    Mary:

    • Dolly x20 IC
    • Rosalita x20 IC
    • Box Cutters x10 IC
    • Flutter Kicks x20 IC
    • Freddy Mercuries x20 IC
    • Superman for 1 minute

    COT – name-a-rama, number-rama, and YHC took us out.

    NMS:

    Being Halloween and both the last day of the daily mile challenge and the eve of the merkin challenge, YHC decided it was a merkin/burpee holiday for the PAX and instead we got some running in and punished our abs – tighten up boys!.  The entire PAX pushed it hard right out of the gate with a blazing mile and lightening fast sprints for the modified Suck.  Way to work men.

    Announcements

    • Tomorrow we begin the merkin challenge and start inching closer to some cold mornings (maybe?).  Sign up for the challenge and set your own goal as needed.  The important thing isn’t the total number but the daily commitment – make it happen.
    • The first clown car heads down to Mount Trashmore this weekend.  Toga has the Q.  Keep EH’ing and find a weekend that you can make a road trip for a workout.

    I hope everyone enjoys a safe Halloween with the kids.

    No more Gumbo for you!

     

  • The Gross At SOT (and I’m not talking about the bus fumes)…

    5 SOT regulars posted this warm Fall morning for some SOT gloom to get the blood moving.  The PAX was greeted with the lovely sounds and smells of SOT, including the refreshing bus exhaust fumes that really get the juices flowing.  YHC’s weinke was full so I spared the PAX of the daily mile and got it taken care of before the workout.  YHC came in hot off the track and the workout went something like this:

    COP = The Gross – 12 exercises, 12 repetitions each, all IC:

    • SSH
    • Imperial Walkers
    • LBCs
    • Don Quixotes
    • Copperhead Squats
    • Flutter Kicks
    • Hillbillies
    • Seal Jacks
    • Freddy Mercuries
    • Crab Cakes
    • Merkins
    • Box Cutters

    8-count body builders with Pan Pax count – around the horn 2x for a total of 10

    Plank-o-rama for 2 minutes

    Ciabatta – each included 8 intervals

    • Round 1 – 20 seconds = merkins; 10 seconds = superman
    • Round 2 – 20 seconds = Monkey Humpers; 10 seconds = LBCs — audible: for last 3 sets rest for the 10 second intervals
    • Round 3 – 20 seconds = SSHs; 10 second  intervals alternated between Ball Dippers and Rest (4 of each)
    • Round 4 – 20 seconds = Flutter Kicks; 10 second intervals alternated between Freddy Mercuries and rest

    Mosey to the steps at the front of the school for The Super 21 with box jumps and WWII situps – or as much of it as we could finish in the time remaining.  The Super 21 involves 2 exercises and a ladder starting with 1 rep of each exercise (today – 1 box jump, then 1 WWI) and increasing the reps by 1 (2-2, 3-3, 4-4…) all the way up to 21 of each at the end.  Clearly, more time is required to complete the Super 21, but each PAX member completed between 10 and 13 of each exercise today.  This will come back again soon with proper time allotted.

    Mosey back to the flag for COT, number-rama, name-a-rama and YHC took us out.

    NMS:

    Lot of action today, and we learned that filling the 10 second rest periods in Ciabattas with another workout (even an easy one like Supermans) makes those hurt so much more.  Way to push through it all today men – strong work.

    The Gross was a good way to start the workout and it got the sweat going.

    Beware of all of the charm of SOT, including bus fumes, extreme darkness in some areas and, as Aisle 5 can attest from his run to the AO – falling acorns that will actually chase you in the darkness.

    Announcements:

    • HDHH – 5:00 p.m. at Hardywood (Zima’s and B&J’s place) – be there if you can.  No pre-workout, just 2nd F.
    • Pick up a Style Weekly if you can – our very own Hardywood and his M grace the cover this week as they are featured (along with YHC and many other interesting people doing great things in our community) in this years Top 40 Under 40 — strong representation for F3RVA.
    • Continue to headlock for F3-Hampton Roads and sign up to join a clown car for one of the upcoming Saturday workouts at Mount Trashmore.

    Own the day gentlemen.

    No more Gumbo for you!

  • The Suck at the Swamp…

    5 faithful kickstarted their week by posted at River Run for what started as a run but then turned into a beatdown.  It went a  little something like this:

    COP all IC:

    • SSH x25
    • Imperial Walker x15
    • Don Quixotes x10 super slow
    • Copperhead Squats x15
    • Arm Circles x15 (10 small, 5 large) – forward then reverse
    • Merkins x15
    • LBCs x25
    • Flutter Kicks x20

    AMRAP conveyor belt with a rabbit timer.  All PAX formed on the track.  1 PAX at the 10 yard line performing merkins AMRAP, 1 PAX at the 20 yard line performing jump squats AMRAP, 1 PAX at the 30 yard line performing box cutters AMRAP, 1 PAX at the 40 yard line performing mountain climbers.  5th PAX is the rabbit timer who runs a lap around the track.  When the runner returns to the PAX, each PAX bearcrawls forward to the next station and the PAX who was at the 40 yard line becomes the rabbit.  2 rounds and for the second round switch the bear crawl between stations to lunges.

    Mosey to the poles at the base of the hill of the field.  Quick ladder.  1 pole smoker, run up the hill and perform 1 merkin, back down to the poles for 2 pole smokers – continue up to 5.

    Mosey back to parking lot for 2 minutes of Mary – Dolly, Rosalita and Freddie Mercuries.

    COT – number-rama, name-a-rama and YHC took us out and sent us on our way to attack the day.

    NMS-

    There was a little mumblechatter about whether YHC was reverting back to the hill run for this workout as he lead the PAX out of the parking lot and down the road at the beginning.  Just getting in the daily mile as YHC had other pain in mind.  The conveyor belt was fun and we decided it would be even better with 8-10 PAX and two lines with the rabbits racing each other.  You vs You is great and all, but sometimes you just need a little competition.  We will have to test that out another day with a larger PAX.

    During the end of the daily mile around the track, it was noticed that the JRHS football field is nicknamed “The Swamp”.  There was a suggestion for a name change – under review.  1/2 way through the conveyor belt Wilson suggested naming this exercise The Suck – hence the title of this BB.

    Strong work this morning men.  Everyone pushed it hard when they were the rabbit.  It was a pleasure to lead this morning, as always.

    Announcements – HDHH at The Real Hardywood this Wednesday. No pre-game workout, just 2nd F.  See Lab Rat’s pre-blast for details.

    No more Gumbo for you!

  • Freddie Mercury was alive and well at NoToll this morning

    19 strong and faithful F3 beasts posted in crisp October morning air for a beatdown that went a little something like this:

    Mosey to fields and 2 laps around the fields to take care of the daily mile for those participating in the challenge.

    Circle up in the parking lot for COP:

    • SSH x25 IC
    • Don Quixote x10 IC
    • Imperial Walkers x15 IC
    • Hillbillies (Jville hop optional, except for Jville) x15 IC
    • Copperhead squats x15 IC
    • Merkins x10 IC
    • LBCx x25 IC
    • Flutter Kicks x25 IC
    • 10 8-count body builders OYO

    Mosey to the pavilion for dip and derkin Lindsays.

    Partner up along the sideline of the field for a little partner chase. Partner 1 lunges across the field while Partner 2 performs 3 Burpees and then sprints to tag Partner 1 and flapjack.  On the way back across the field switch to bearcrawls and 5 merkins.

    Mosey to basketball courts for partner suicides – Round 1 – straight suicides while partner does box cutters.  Round 2 side-shuffle suicides while partner does Freddie Mercuries.

    Finish with a merkin/plank Ring of Fire – 5 merkins then pass and 5 merkins at the end together in cadence.

    Back to the flag for COT, number-rama and name-a-rama, then YHC took us out.

    NMS:  The Fall air was in full effect this morning and it was glorious.  Wilson felt right at home with most of us joining him and wearing long sleeves.  The PAX worked hard today with a fair amount of running and a focus on the arms after Rosie’s No Glam workout put a hurting on YHC’s legs yesterday.  The best part was the Freddie Mercury salute kicked off by Toga and joined in at random times by many of the PAX – nobody here is winning the Voice anytime soon, but that shouldn’t stop us from belting it out.

    Strong work this morning gentleman, it was fun.  Thanks for letting me lead.

    No more Gumbo for you!